With the cooler weather slowly rolling in, a bowl of porridge that warms you from the inside out is the best way to start your morning. Eating a wholesome breakfast has the ability to improve your concentration, mood and memory, and presents as a good opportunity to consume foods that are high in B vitamins, folate, iron and fibre.
Oats are a great source of carbohydrates, protein, B vitamins, magnesium, iron, zinc and fibre, particularly beta-glucan. Studies have shown that consuming oats can lower cholesterol levels and blood pressure, reducing the risk of developing heart disease, obesity and type 2 diabetes.
Livening up your basic oatmeal is as easy as adding some heavenly roasted fruits, flavour enhancing spices, and a sprinkling of seeds and nuts.
For this recipe, I used my favourite Bee One Third honey. Check out their website here.
Cinnamon Porridge with Honey Roasted Pears
- 3/4 cup rolled oats
- 1/2 cup milk
- 1/2 cup water
- 1 tsp vanilla extract
- 2 pears , cored and sliced in wedges
- 2 tsp honey
- 2 tsp coconut oil
- 1 tsp ground cinnamon
- 1/4 cup almonds , roughly chopped
- 1/4 cup seeds (e.g. flaxseeds, pepitas, chia seeds)
Preheat oven to 180ºC. In a bowl, whisk together honey and coconut oil. In a baking tray, place sliced pears and coat with honey and oil mixture. Roast for 20-25 minutes, basting with the juices a few times, until the fruit is golden and soft. Remove from oven and let cool slightly before serving.
To prepare the oats, combine oats, milk, water and vanilla extract in a bowl or saucepan, depending on whether you prefer to cook your oats in the microwave or on the stove. If you are using rolled oats, the stovetop method may be more effective, and you will need more liquid.
Cook oats on the stove, or microwave instant oats for approximately two minutes, until soft. Add more liquid if you prefer a thinner consistency. Once cooked to your liking, stir through cinnamon, and divide between two serving bowls.
Top oats with roasted pears, and sprinkle with almonds and seeds. Pour any remaining juices from the baking tray over the top and serve.
- Swap the low fat milk for your choice of liquid. Nut or rice milks would work just as well, or even water, if you prefer.
- The honey-roasted fruit adds a sweet component to this dish, however if you prefer your oats sweeter, add in a sweetener (e.g. Stevia, Natvia etc.) to the oats before cooking.
- Other fruits that work great in this dish include apples, plums, peaches and nectarines.
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